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- user reviews (1)
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3
cups water
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1
15 ounce can red kidney beans, rinsed and drained
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1
15 ounce can black beans, pinto beans, or Great Northern beans, rinsed and drained
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1
14 ounce can Mexican-style stewed tomatoes
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1
10 ounce package frozen whole kernel corn
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1
cup sliced carrot
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1
large onion, chopped
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1
4 ounce can diced green chili peppers
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2
tablespoons instant beef or chicken bouillon granules
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1
- 2
teaspoons chili powder
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2
cloves garlic, minced
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1/3
cup all-purpose flour
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1/4
cup yellow cornmeal
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1
teaspoon baking powder
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Dash pepper
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1
egg white
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2
tablespoons milk
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1
tablespoon cooking oil
1. In a 3-1/2- or 4-quart crockery cooker combine water, beans, undrained tomatoes, corn, carrot, onion, undrained chili peppers, bouillon granules, chili powder, and garlic.
2. Cover and cook on low-heat setting for 10 to 12 hours or on high-heat setting for 5 to 6 hours.
3. For dumplings, in a medium mixing bowl stir together flour, cornmeal, baking powder, and pepper. In a small mixing bowl combine egg white, milk, and oil. Add to flour mixture; stir with a fork just until combined.
4. Drop dumpling mixture into 6 mounds on top of the bubbling soup. Cover and cook on low-heat setting for 30 minutes more or on high-heat setting for 20 minutes more or until a wooden toothpick inserted in center comes out clean. (Do not lift lid while dumplings are cooking.) Ladle into bowls and top with a dumpling.
- Servings Per Recipe 6,
- Calories 263,
- Protein (gm) 15,
- Carbohydrate (gm) 51,
- Fat, total (gm) 4,
- Cholesterol (mg) 1,
- Saturated fat (gm) 1,
- Dietary Fiber, total (gm) 11,
- Vitamin A (RE) 577,
- Vitamin C (mg) 10,
- Sodium (mg) 1434,
- Potassium (mg) 432,
- Calcium (DV %) 151,
- Iron (DV %) 3,
- Percent Daily Values are based on a 2,000 calorie diet
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This soup is absolutely delicious. Low cal too! I've made it numerous times and it never fails to please the crowd. The cornmeal dumplings are perfect with it and something different, or just serve it with prepared cornbread. Freezes well. I cut back on the green chiles, as I don't care for it too spicey. Definitely one of my favorite recipies! :)
12/10/2011 07:58:54 AM Report Abuse